It is not easy to lose weight. It takes effort, time and dedication. It is difficult to give up your favorite foods, so many people give up on their diets before seeing any results.
You don’t need to go on diets again if you have failed at it before. Instead of restricting what you can eat you should limit when you can eat it. Fasting is what we are referring to. For your specific weight loss goals, you can choose any one of the fasting options below. Although it may take you longer to see results than a diet, this method is effective.
How can fasting help you lose weight?
Fasting is a way to eat less and keep your food intake limited. Fasting means that you eat only at certain times. You don’t eat during the rest of the day. Some fasting plans require you to only eat one meal per day for a week. This will help you burn extra fat and offer many health benefits such as a lower risk of stroke or blood pressure problems.
There are some common benefits to fasting:
- Insulin resistance can be reduced
- Reduce inflammation and oxidative stress in your body
- Heart health support
- Induces different cellular repair processes
- Can help prevent cancer
- Improves brain health
- It may help prevent Alzheimer’s
Method of Fasting
Intermittent fasting refers to fasting with the intention of losing weight. You can gain the proper nutrition you need through your diet, without sacrificing your favorite foods. While it may seem like you are just staying hungry, the fasting process can stimulate your body to start burning stored fats.
Intermittent fasting has many benefits but you might need to add exercise to help you reach your fitness goals faster. It is important to eat a balanced diet when you are practicing intermittent fasting.
Your body will not lose weight if you eat high-fat foods such as processed meats, packaged food items, or snacks that are loaded with sugar. To achieve your weight goals, you need to eat a healthy balance of protein, fiber and carbs.
These are the best fasting options to help you live a healthy, active lifestyle.
Fasting for 12 hours a day
To lose weight, you must fast for 12 consecutive hours. You must avoid eating for 12 hours. Some studies have shown that fasting for 10-16 hours per day can help your body burn fat and generate energy. Your body will produce ketones, which can help you lose weight.
This is a great way to get started on your weight loss journey. You only have to fast for a shorter time. You can actually sleep half the time. This fasting can be done by going to bed and fasting.
If you are sleeping between 1 am and 8 am, then you can fast at 11 pm or 12 am. Fasting is a way to not feel tired or weak, and you can still enjoy the benefits of fasting.
Fasting at 5:2
This type of fasting allows you to eat the same as usual for five days, but you don’t have to worry about what you eat. The next two days are dedicated to eating 600-500 calories for women and men respectively. You can also choose which days you’d like to fast.
You don’t need to fast for more than two days. You can still eat normal food for the rest of the week. This type of fasting is easier if you feel that fasting for the entire week will make you give in to your cravings.
Time-Restricted Fasting
You will need to fast for between 14 and 16 hours each day in this instance. Fasting encourages autophagy, which is a natural cellular cleaning procedure that helps remove debris from the cells. This can help protect the mitochondria’s health. This optimizes insulin function and maximizes fat cell metabolism.
Set a time for your meal between 9 AM and 5 PM. You can choose the time depending on what you like to eat. If you have dinner at 9 pm, you can start your diet.
24 Hours Fasting
This is one of the most difficult and challenging diets. It only works for those who are skilled at fasting. You must fast for a few days each week and avoid eating the whole day. People generally fast from lunch to noon and breakfast to dinner. You can still drink water, tea, or other calorie-free beverages while fasting.
You don’t need to count calories on days when you aren’t fasting. A balanced intake of nutrients will suffice. This method will reduce your calorie intake, but it won’t mean you have to give up bread and pasta. You may experience headaches and irritability when you first start fasting. You won’t feel any side effects if your body adapts to your new eating habits.
Bottom line
To find the right type of fasting for you, there are many options. You can eat what you like, regardless of your choice. For beginners, you can start slowly by fasting for 12 hours per day. After your body adjusts, you can increase the amount of time you fast.
